Advertising

Back Pain During Pregnancy: Causes and Tips for Relief

Advertising
Back Pain During Pregnancy: Causes and Tips for Relief

Back pain can be brutal, and if you’re pregnant there aren’t many pain medications you can take to ease your pain. There are many causes for your pain that are directly related to your pregnancy. Your growing baby can pull on the muscles and tendons, the extra weight can be a stress, as well as throw your center of gravity off. What can you do to help alleviate the tension and back pain during pregnancy? My fiancee, who is currently pregnant, enjoys hot baths to alleviate the pain. Cold can help too, so put an ice pack on the affected area. Acetaminophen in low doses may be safe but you should always consult a doctor about taking it first. Your hormones are going crazy right now, which can cause a great deal of pain on its own. If you add in the fact that the life you’re carrying is growing exponentially you can expect the kind of pain that you won’t soon forget. Did I mention that you can’t take pain medication? If you’ve looked everywhere for relief look no further.

Tips for relief

There are other ways to help soothe your pregnancy woes than dangerous drugs. Holistic approaches such as acupuncture are viable options. More proven methods, like chiropractors in extreme cases, would fix any alignment issues or correct posture problems that result from carrying the extra load. You’re almost there! Unless you had back problems before you got pregnant, the symptoms are likely to lessen before giving birth. After the pregnancy they should desist entirely.

Advertising

I’ve always found that deep breathing helps clear your mind of all the troubles of the world; meditation can take your mind off pain. You’ll want to get in the most comfortable seated position possible. Start with your toes and focus on relaxing that one part of the body. Once your toes are relaxed, work your way up the legs. Then you can begin to relax all the muscles in your torso, but remember to keep breathing deep. Concentrate on relaxing your arms and then your neck and head. If this doesn’t help you take your mind off the pain, try some stretching that focuses on the back. This Pinterest page on Prenatal Yoga has some ideas that would help you if you are experiencing back pain during pregnancy.

Lower back stretch

Lying on your back, stretch your arms and legs out so that you look like a pregnant gingerbread woman, or a child making snow angels. Take your right leg and move it to the left, over your other leg while keeping both shoulders on the ground. You should ease into it and move your left leg back so that your legs are in opposite positions now. You may not be able to get your right leg to the floor but this will help your lower back. Do it for both legs to help that sore lower back.

Advertising

Upper back stretch

This one you can do seated. Start by taking your left leg and pointing it straight forward while keeping it on the ground. Your right leg should go over that one so that your right foot is on the left of your left knee. Now take your left arm and rest it on your right knee, that should be used to help you stretch your back to the right. Go slow, don’t over extend yourself too much. If you are able to face your right side perpendicularly to your left leg this will help stretch you upper back. And if you’re looking for more of a mid-back stretch, a downward dog position should be effective. Just make sure to practice these so that you’ll become more limber and the pain will lessen.

Being pregnant takes a lot of energy, so make sure to get enough rest. You should however, try sleeping in different positions to see which one hurts your back less. Most people find lying on their side will help but you may be different. Stretching just before bed with help you sleep more comfortably and wake up with less soreness or pain.

Advertising

If you have someone who is willing to or want to spend the money on a masseuse, a thorough back massage will also lessen some tension. Or you might also try having an orgasm, which releases endorphins that block pain signals–however you arrive there. Heating pads are easy to use. There are electric kinds and ones that you heat up in a microwave. A simple DIY heating pad is to put a few cups of rice in a sock. Tie it off at the end and pop it in the microwave for 2-3 minutes. Nothing sounds more relaxing than an oil massage with hot rocks, just remember to use the oven for those. Don’t overcook your rocks, and when you’re lying down for your partner to give you a massage you will need to use pillows to make sure there is no weight on your baby. Light some candles or use an aromatic scent and let them caress the pain out of you.

Warning!

The most important thing to remember is that if the pain becomes too severe you need to go to a doctor. Sudden and severe back pain could mean a serious problem. If your pain is coming in waves it could be contractions. You might be going into preterm labor. You should go to a hospital or see a doctor immediately.

Advertising

Breathe easier

Now that you’ve curbed your back pain you can feel better about yourself and your baby. They might be causing you some pain but they will be here soon, and as you greet them and usher them into their new world they will bring you enough joy to make you forget all your worries (and pregnancy pains). Should you decide to have another, remember what has worked for you this time. Many pregnancies are different. Subsequent children may be more trouble to carry than the last, or easier. These tips can help you throughout the journey to building your family.

One more thing. Though your body is growing to help make room for your baby know that you are still as beautiful as the day you conceived, if not more. Whatever stress you are holding onto should be let go. The stress hormones in your body are shared with your baby, and lower back pain is related to those stress hormones. Whatever you can do to relax and have a happy pregnancy will not only help you but you your baby as well.

Advertising

More by this author

The Nasty Effects Of Radiation How To Get Started With Developing An App baby blogs Why Can Blogs Be Helpful? Which Beard Style Is Right for You? books What you should know about publishing a Book.

Trending in Parenting

1 Why Spending Time With Your Family Is Important (And How To Do So) 2 How to Talk to Teens And Have Real Conversations 3 How to Teach Children About Respect When They’re Small 4 How to Get Kids to Listen And Respect You 5 Parallel Parenting vs Co-Parenting: How To Know Which Is Best For You?

Read Next

Advertising
Advertising

Last Updated on October 7, 2021

Why Spending Time With Your Family Is Important (And How To Do So)

Advertising
Why Spending Time With Your Family Is Important (And How To Do So)

In today’s chaotic world, having family time isn’t always easy. It can get pretty hard to coordinate schedules, especially if the family is large. Life demands that we work, attend school, nurture friendships, hobbies, etc. All of those things are extremely time-consuming and important—but so is spending time with your family.

Why is family time so important? Because we all need love and support, and a good, strong family can provide that regularly. For children, spending time with their family helps shape them into good, responsible adults, improve their mental health, and develop strong core values.

There are many positive effects of spending time with your family. My family and I, for instance (and this includes grandchildren as well), meet every Tuesday night for dinner and games. My older son and I take turns cooking. This gives all of us a chance to try some new recipes. After dinner, we play games. And without fail, they inspire competitiveness and laughter. As family night has evolved, the grandkids have invited their friends over as well, creating the need for more chairs but also expanding our circle of fun.

Aside from the obvious fun and games, there are other reasons why spending time with your family is paramount. In this article, I will provide you with multiple reasons why spending time with your family regularly is a win-win. And then, I will lay out some ways on how to do it.

Let’s get started, shall we?

Why Spending Time With Your Family Is Important

Here are six reasons why it’s important to spend time with your family.

1. Provides the Opportunity to Bond

When you spend time together as a family—talking about your day, your highs, your lows—it fosters communication. As parents, it gives you the chance to listen to your children, to hear them out, to learn about what’s going on in their world. It also provides you with the opportunity to use life situations as teaching moments.

Before our Tuesday night dinner/game nights, my family used to see each other pretty regularly but not consistently, especially the grandkids. Our family night changed all that. Now, it’s guaranteed that the grandchildren, along with some of their friends, will be there. Not only do I get to find out what’s been happening in their lives, but they also get to know us better. It’s creating memories they can treasure forever, as well as modeling the Get-Together tradition for when they eventually have families of their own.

Advertising

“Spending time partaking in everyday family leisure activities has been associated with greater emotional bonding within families.”[1]

2. Teaches the Value of Family

Taking the time to be with your family lets your children know they are valued—that spending time together is a priority. I know that in today’s world, both parents are busy as both usually working. What better way to let your children know they are loved than by carving out time each week to spend with them?

According to Marilyn Price-Mitchell, Ph.D., “words like honesty, trust, fairness, respect, responsibility, and courage are core to centuries of religious, philosophical, and family beliefs. Use them and others to express and reinforce your family values. Teach children the behaviors that flow from these principles. Use quotes to ignite meaningful dinner conversations and encourage kids to talk about these values.”[2]

3. Enhances Mental Well-Being

Spending that quality time together gives your children a safe platform in which to express themselves, ask questions about things that are bothering them, or talk about their day and things they’ve learned. I know that my 9-year old granddaughter can’t wait until it’s her turn to talk about her day. She usually goes on and on and has to be stopped to give everyone else a chance to talk about their goings-on.

“Research shows the quality of family relationships is more important than their size or composition. Whoever the family is made up of, they can build strong, positive relationships that promote wellbeing and support children and young people’s mental health.”[3]

For children, having the opportunity to seek advice from parents they trust—as well as being able to have a sounding board and help with problem-solving—is priceless. In addition, being able to voice their opinions and be heard—and to feel like what they have to say matters—is an esteem-builder. All of these can have a very impactful positive effect on their well-being.

4. Helps the Child Feel Loved

How do you think a child feels knowing their parents want to spend time with them—talking, sharing experiences, playing games, listening to them? It will make them feel as though they are important, and a child that feels important is happier and more apt to thrive. Setting aside chores or work to spend time with your children demonstrates that they’re essential—that they matter. What a gift to give your child!

“If a child has your undivided attention, it signals that they are loved and important to you. This can be further nurtured by experiencing joyful activities together, as it demonstrates that you want to spend time with your children over and above all of the daily demands.”[4]

5. Creates a Safe Environment

If you regularly spend time with your children, you are also creating an atmosphere of trust. The more trust they have, the more likely they are to share with you what’s going on in their world. As they get older, you’re going to want to know. Negative influences can show up at any time, but if you’ve always been there for your child, they are more apt to come to you and ask for your advice.

Spending time together generates familiarity and feelings of being supported. When a child feels safe and comfortable, they’re more likely to open up. This is one way to get to know your child and know what’s on their minds. Are they okay? Do they need your guidance? If so, how?

6. Reduces Stress

This is significant. We all suffer from stress at one point or another in our lives. Spending time with family helps alleviate that stress. It’s an opportunity to talk things out, get feedback, and maybe brainstorm for a solution to the problem that is causing the stress.

According to Brandy Drzymkowski, “During the holidays, your closest five people probably shifts to family and friends. You may even get to see loved ones who live far away. Good news! This can actually help lower your stress levels. Studies show ‘face-to-face interaction…counteracts the body’s defensive ‘fight-or-flight’ response.’ In other words, quality time spent with loved ones is nature’s stress reliever.”[5]

So, now that you know some of the benefits, what are some ideas for making family time happen?

How to Make Family Time Happen

Here are four things you can do to make family time happen and spend more time with them.

1. Family Dinners

This, as I said above, is a wonderful way to spend time together. While you’re having dinner, you have the chance to discuss things that are going on in your lives—the ups, the downs, and everywhere in between. It’s like having a buffer against life’s challenges.

Aside from that, eating dinner together has many additional benefits. Studies have shown that for kids who eat regularly with their families, there is less risk of substance abuse, teen pregnancy, and depression.[6]

Advertising

“Our belief in the ‘magic’ of family dinners is grounded in research on the physical, mental and emotional benefits of regular family meals.” It further states, “We recommend combining food, fun and conversation at mealtimes because those three ingredients are the recipe for a warm, positive family dinner—the type of environment that makes these scientifically proven benefits possible.”[7]

According to Parenting NI, “children and adolescents who spend more time with their parents are less likely to get involved in risky behavior. According to studies done by the National Center on Addiction and Substance Abuse via Arizona State University, teens who have infrequent family dinners are twice as likely to use tobacco, nearly twice as likely to use alcohol and one and a half times more likely to use marijuana.”[8]

As you can see, there are multiple benefits to spending time with each other routinely. You can’t go wrong with this family activity.

2.  Regular Movie Nights

This is another fun event, although, from personal experience, I have to caution that choosing a movie that everyone wants to see is not easy. So, give yourselves plenty of time so you don’t spend two hours searching for a movie, and then end up watching no movie at all because the night is practically over. Try and choose a movie before the day, if possible.

Afterward, open it up for discussion. Ask questions pertinent to the movie. What do you think of ABC? Should they have done that? Would you have done something differently? There are so many questions you can ask to spark a conversation and keep the night going.

3. Game Night

This is another occasion for great fun. If you have a competitive spirit, it makes it even more fun. There are numerous games out there—Balderdash, Pictionary, Apples to Apples, Charades, to name a few—that can create fun havoc. All I can say is, on game nights, don’t take yourself too seriously. It’s okay if you lose the game. The fun is in being together, laughing, debating, and having a good time.

In addition, “Playing board games is great for children for many reasons besides the obvious; it’s fun to play games! Age appropriate games can help children to think strategically, solve problems creatively, work on pattern recognition and build simple math skills. They also help children develop social skills such as following rules, taking turns, and graceful winning or losing. Additionally, a family game night provides an opportunity for children to bond with siblings, parents and family members as well as peers. It can promote tradition building and establish a fun routine.”[9]

So, go find your family a game and start having fun!

Advertising

4. Sharing a Hobby

If you and one of your kids like to do the same things, do it more often. For example, my oldest son and his teenage son go on long bike rides together on the weekends. Not only do they get to exercise, but they also get to talk and look at beautiful sceneries. They’ve also incorporated cooking into their routine. They plan the meal, shop, and prepare—activities that bring them closer together.

Sharing a hobby is a great way to bring family members together. It bonds people in amazing ways. According to Alison Ratner Mayer, LICSW, “One of the easiest and most important ways to build a child’s self-esteem is to spend time with them doing something not only that they enjoy but something that you also enjoy. There is a special magic that happens between a parent and a child when they share a mutually beloved activity. It sends the message to the child that their parents are having fun, true, honest, real fun, with them.”[10]

Final Thoughts

Spending time with the family is an investment. It is an investment in the happiness, well-being, and security of that system. It can also serve as a way to break out of the daily rut and the constant worldly demands, while at the same time, building a strong family unit.

Even though it isn’t always easy to find the time, finding the time is key to staying close and to providing and receiving love and support. There is no greater gift than the gift of time. That’s what we all seem to be missing nowadays. So, in giving that gift consistently, everyone feels loved and appreciated.

The family that takes the time to interact regularly is typically happy. They know they are part of a tribe, and that’s essential in today’s chaotic world. To know that there are people whom you can count on—people who will have your back in times of need—is invaluable.

Now, go and plan something plan with your family, if you haven’t already.

Featured photo credit: Jimmy Dean via unsplash.com

Reference

[1] Pittsburgh Parent: Spending Time Together—Benefits of Family Time
[2] Roots of Action: Integrity: How Families Teach and Live Their Values
[3] Beyond Blue: Healthy Families
[4] Esperance Anglican Community School: The importance of family time
[5] Brandy Drzymkowski: Spending Time With Loved Ones Reduces Stress
[6] Harvard Graduate School of Education: Harvard EdCast: The Benefit of Family Mealtime
[7] The Family Dinner Project: BENEFITS OF FAMILY DINNERS
[8] Parenting NI: The Importance of Spending Time Together
[9] WNY Children: Family Game Night- The Benefits of Game Play
[10] Child Therapy Boston: The Benefits of Sharing a Hobby With Your Child

Read Next